Quick and Easy Dhal Recipe

Name: Quick and Easy Dhal Recipe
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 6
Ingredients: 2 tbsp butter, ghee or coconut oil; 1 large onion (-peeled and diced); 3 cloves garlic (-peeled and sliced or crushed); 3 cm ginger root (-peeled and finely diced); 1 large carrot (-grated); 1 small zucchini (-grated); 1 tsp cumin seeds; 1 tsp ground cumin; 1 tsp ground coriander; 2 tsp mustard seeds; 2 tsp garam masala; 1 tsp ground turmeric; 350 g roma tomatoes (-roughly chopped or 1 can of tinned tomatoes); 200 g red lentils ((1 cup) ); 400 ml coconut milk (-or cream (the cream gives a richer, creamier consistency)); 350 g bone broth (-or vegetable stock or water); 3 tbsp almond meal; Chilli flakes (-to taste); Sea salt (-a good pinch (this really brings out the flavour)); Ground black pepper (-to taste); 1 lime (-juice and zest to finish); 1 bunch fresh coriander leaves (-roughly chopped); 6 fresh curry leaves (- optional but yummy)

July 30, 2013 | 30 Minute Meals, Meals, Vegetarian

Healthy, quick and easy dhal- This one pot easy dhal recipe is a traditional, very nutritious meal that the whole family will love. Its fast to make and a balanced vegetarian meal.

This quick and easy dhal recipe is a nourishing meat free meal. I personally try to have regular meat free meals and this dhal is nutritious and filling. It’s also great for a last minute meal as I always have the ingredients in the pantry. It’s my backstop when I forget to take meat from the freezer or if the day escapes me. Serve it with rice or quinoa and a big leafy salad, or some steamed vegetables and you have a perfectly balanced, protein rich vegetarian meal.

Health benefits

The red lentils are full of fibre, many beneficial plant nutrients and offer a vegetarian form of protein, the almond meal completes it (as does serving it with rice or quinoa). The garlic, ginger and various spices are great digestives, anti-inflammatory, anti-oxidant and immune boosting. The coconut milk is wonderful for your immune system, read more about it here.

Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit your specific dietary requirements.

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Quick and Easy Dhal Recipe

Prep 10 minutes

Cook 20 minutes

Total 30 minutes

Serves: 6

5 from 11 votes

My Quick and Easy Dhal is a fast, nutritious meal that the whole family will love. It's one of the most popular recipes here at Well Nourished.

Ingredients

2 tbsp butter, ghee or coconut oil
1 large onion -peeled and diced
3 cloves garlic -peeled and sliced or crushed
3 cm ginger root -peeled and finely diced
1 large carrot -grated
1 small zucchini -grated
1 tsp cumin seeds
1 tsp ground cumin
1 tsp ground coriander
2 tsp mustard seeds
2 tsp garam masala
1 tsp ground turmeric
350 g roma tomatoes -roughly chopped or 1 can of tinned tomatoes
200 g red lentils (1 cup)
400 ml coconut milk -or cream (the cream gives a richer, creamier consistency)
350 g bone broth -or vegetable stock or water
3 tbsp almond meal
Chilli flakes -to taste
Sea salt -a good pinch (this really brings out the flavour)
Ground black pepper -to taste
1 lime -juice and zest to finish
1 bunch fresh coriander leaves -roughly chopped

Optional-

6 fresh curry leaves - optional but yummy

Method

In a medium sized pot, over a low to moderate heat, add the butter, ghee or coconut oil. Sauté the onion, garlic, ginger and spices for two minutes.
Now add the grated carrot, zucchini, tomatoes, lentils, coconut milk, water and almond meal. Season well, stir and leave to simmer for 15 to 20 minutes until the lentils are cooked and most of the moisture is absorbed.
Finish with coriander leaves and lime. Season again if necessary (sea salt lift the flavours in this so make sure you add it) .
I always serve this with brown rice or quinoa and either fresh or dried chilli so the heat can be adjusted by each individual.

Thermomix method

Chop the garlic and ginger, 2 seconds, speed 5. Add the onion, carrot, and zucchini and chop 5-10 seconds speed 5.
Add the spices and a tablespoon of ghee or coconut oil and sauté 5 minutes, speed 2, temp 100.
Now add the tomatoes, lentils, coconut milk, water and almond meal, a good pinch of sea salt and pepper, and cook 20 minutes, reverse speed 1, temp 100.

Serve

Serve with fresh lime and coriander leaves over rice, cauliflower rice or quinoa.
Its lovely on toast for breakfast (with or without an egg).

Store

Airtight in the fridge or freezer. The flavour actually improves with time.

Variations

Vegan

Choose coconut oil and coconut milk.

Coconut-free

Replace the coconut milk with full-fat natural yoghurt and choose ghee or butter.

Grain-free

Serve over a baked potato or sweet potato, cauliflower rice or quinoa.

Nut-free

Just leave the almond meal out.

Turn it into a soup

Add a little extra stock and blend to make a delicious Indian red lentil soup.

Make it meaty

You can use this as a curry base (sauce) and add any meat you like to this.

Make it go further

Add in a can of drained and rinsed chickpeas

More vegetables

You can also add extra vegetables. Pumpkin, sweet potato, peas, chopped celery, beans, cauliflower, and broccoli would work well. I also love a couple of handfuls of baby spinach added at the very end.

Breakfast

Leftovers are totally delicious on wholegrain toast for a protein rich breakfast.

Tip

A little natural yogurt or coconut cream on top of the dhal also often helps little ones adjust to the spiciness.
If you're serving it with rice, cook-up extra (2 cups) and make my Baked Brown Rice Pudding for a quick, healthy breakfast tomorrow.

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Do you like a good dhal? This is based on a traditional dhal I learned to make in India. I'd love to hear how you like it!

Course: Main Course

Cuisine: Indian

Quick and Easy Dhal Recipe

Health benefits